For the longest time, the potato has been unfairly criticized for being a calorie-dense food that is not only bad for your waistline, but also your overall health. However, not all carbs are equal.

In fact, new research crushes potatoes former bad reputation and replaces it with a new, refreshing one. Resistant starch is a particular type of carbohydrate and a unique kind of fiber that is capable of keeping you both full and healthy.

Foods like white bread, candy, and soda are known as simple or “white” carbohydrates. They are easy to digest and are high in sugar because they have been heavily processed and stripped of most of their nutritional value.

When consumed, the high amount of sugar in these carbs instantly rushes into your body’s bloodstream causing a momentary spike of energy. As a result, your body is more inclined to remove the excess sugar in the bloodstream by producing more insulin. And while the insulin is working to remove the sugar, your body reacts with lower blood sugar levels making you feel as though you need more energy and ultimately more calories.

Resistant starches have the opposite effect. Foods like potatoes, whole wheat bread, and chickpeas are high in fiber keeping you full for longer. Instead of being quickly digested and causing spikes in blood sugar levels, these starches pass through the digestive tract and are processed in the colon. Therefore, they are “resistant” to digestion.

As these starches are metabolized in the colon, they produce fatty-acid chains that provide fuel for the body. These chains have been linked to increased metabolism and lower blood sugar levels.

So the next time you’re sitting down for a meal, don’t be afraid to help yourself to some carbs. Here’s a list of some of your favorite resistant starches:

1. Potato

Choose to eat it baked or boiled and you’ll be feeling full and satisfied. After all, they’re loaded with fiber, potassium, and vitamin B6.

2. Whole Wheat Bread

Pick out two slices of whole wheat bread for your next sandwich as this type of bread is packed with good-for-you grains.

3. Chickpeas

Paired with a salad or a bowl of carrots, hummus is both delicious and healthy for you.

4. Bananas

Hungry in between lunch and dinner? Add a banana (or two) to your snack bowl for a quick, yet highly nutritious, meal.

5. Brown Rice

Swap out the typical white rice for brown rice which is richer in fiber, protein, and antioxidants.

So, be sure to ditch the low carb diet, and embrace these more nutritious alternatives at your next meal.